If you want to protect your eyesight as you age, the secret might be on your plate. Research shows that loading up on leafy greens, colorful veggies and fruits, fish, nuts, whole grains, and heart-healthy olive oil—think Mediterranean diet—can help shield your eyes from age-related macular degeneration (AMD). AMD is a leading cause of vision loss in adults over 50. These foods are packed with antioxidants like Vitamins C and E, carotenoids, and zinc, all proven to support healthy vision. Cutting back on processed foods, sugar, unhealthy fats, and red meat can further reduce your risk.
Why does your nutrition have an impact on your risk of developing macular degeneration? Inflammation and oxidative stress contribute to vision loss. Keep reading to find out how this works and what you can do about it.
One large-scale study found that a plant-based diet reduces the risk of cardiovascular disease by 40%.1 These benefits were not seen in ultra-processed foods such as wholemeal breads, store-bought soups, ready-made pastas, or commercially prepared salads with dressing. In fact, intake of ultra-processed foods, including chips, sweetened drinks and sodas, chocolate-based sweets and confectionery, sugary breakfast cereals, and crackers, for example, increased the risk of heart disease.
Foods to Emphasize in Your Diet
Green, leafy vegetables such as Swiss chard, spinach, and kale: Packed with antioxidants—especially lutein and zeaxanthin—that help keep your retina healthy.
Colorful Fruits and Vegetables: Carrots, sweet potatoes and berries, for example, contain high amounts of beta-carotene and Vitamin C.
Nuts & Seeds, such as almonds, walnuts, sunflower seeds: Good sources of Vitamin E and Zinc.
Fatty Fish like salmon, mackerel, and sardines: High in Omega-3s (DHA/EPA) for retinal and heart health.
Whole Grains such as whole wheat bread, oats, and brown rice: These are lower glycemic index (GI) foods that help reduce inflammation.
Lean Proteins: Chicken, eggs, and seafood are good sources of zinc.
Healthy Fats: Use olive oil instead of butter.
What is the Glycemic Index?
The Glycemic Index (GI) ranks carbohydrate-containing foods (0-100) by how quickly they raise blood sugar after eating, with glucose as 100; low-GI foods (less than or equal to 55) cause a slow, steady rise. High-GI foods, greater than 70, cause a rapid spike. People with diabetes, inflammatory conditions, or cardiovascular disease should choose slow-digesting carbs.
How it works
Ranking: Foods are scored on a scale where pure glucose is 100.
Low GI (less than or equal to 55): Digests slowly, causing a gradual rise in blood sugar (e.g., apples, beans, oats).
Medium GI (56-69): Moderate impact (e.g., whole wheat bread).
High GI (greater than 70): Digests quickly, causing a rapid spike in blood sugar (e.g., white bread, pretzels).
Antioxidants Reduce the Risk of Eye Disease
Eating a diet rich in antioxidants—and adding targeted supplements—can help lower your risk of macular degeneration. Antioxidants like anthocyanins, carotenoids, flavonoids, and essential vitamins have all been shown to protect against eye diseases. For example, anthocyanins, which are abundant in berries, are especially powerful antioxidants that support eye health.
Anthocyanins
Anthocyanins are red-purple pigments found in plants. They are strong antioxidants and have been reported to be the major components in the red, blue, and purple coloring of flowers, fruits, and vegetables.2 Blueberries, bilberries, blackcurrants, strawberries, and goji berries (also known as wolfberries) are loaded with anthocyanins. They reverse oxidative stress and potentially improve certain diseases. These compounds stabilize free radicals by their hydrogen-donating ability.3
Anthocyanins support eye health in several ways—they help the retina regenerate and produce rhodopsin,4 protect retinal cells from too much visible light5 and harmful radiation,6 improve vision, and boost blood flow to the retina.7
Flavonoids
Flavonoids are found in berries, currants, and other colorful fruits and vegetables. Specific compounds like beta-carotene, lutein, and zeaxanthin have been linked to a lower risk of macular degeneration. Plant flavonoids help protect your eyes by reducing inflammation, and when combined with other antioxidants, vitamins, and minerals, they work together to further lower the risk of macular degeneration.
Xanthophylls
Xanthophylls are a subgroup of carotenoids. Lutein, zeaxanthin, and mesozeaxanthin are xanthophylls critical for retinal health.
Numerous studies have shown that Xanthophylls should be part of any treatment strategy for age-related macular degeneration.8 Elevated levels of plasma lutein and zeaxanthin helped to prevent AMD in the elderly.9 Human intervention studies demonstrate that lutein and zeaxanthin supplementation improved visual performance, such as contrast sensitivity, glare tolerance, and photo stress recovery.10
Foods that are rich in lutein and zeaxanthin include green leafy vegetables, fruits such as kale, avocado, peppers, eggs, and corn.
Vitamins and Minerals
Vitamin A
Vitamin A plays several roles in the human body. People who eat more fruits and vegetables high in vitamin A have a lower risk of developing any stage of age-related macular degeneration (AMD).11
Vitamin C
Vitamin C is a powerful antioxidant that shields proteins, fats, carbohydrates, and DNA from damage caused by free radicals and reactive oxygen species (ROS).12 Many fruits and vegetables are excellent sources of vitamin C.13 Because of its strong antioxidant properties, vitamin C supports eye health and can help prevent eye-related diseases.
Vitamin E
Vitamin E exists in four common forms in nature, namely, alpha-tocopherol, beta-tocopherol, delta-tocopherol, and gamma-tocopherol. It is an essential micronutrient and efficient antioxidant that scavenges free radicals. Deprivation of vitamin E could lead to lipofuscin accumulation,14 retinal damage,15 and loss of photoreceptors.16
Vitamin E plays an important role in fatty acid metabolism because it’s fat-soluble.
Selenium
Selenium is well-known for its antioxidative properties. It is a trace element found in several human enzymes. In recent years, a few studies have examined the beneficial effects of selenium in reducing the risk of AMD. Selenium is a precursor to glutathione production in the body. Selenium-dependent glutathione peroxidase plays an important role in protecting membrane lipids against oxidative damage.17
Taurine
Taurine is an amino acid. It is a potent antioxidant that helps remove waste from the retina (and supports cognitive function and neural integrity). The waste removal function is particularly relevant to dry AMD. Low levels of taurine are associated with instances of AMD and macular dystrophies. Taurine protects against ultraviolet radiation, acts as an antioxidant to protect cells, helps move nutrients across cell membrane barriers, and helps remove debris and toxins from the system.
Zinc
Zinc is a cofactor of many metabolically active enzymes within the eye. It’s essential for many physiological processes, including immunity, reproduction, and neuronal development.18 Zinc is found in ocular tissue, particularly the retina,19 which is the reason that zinc supplementation may aid retinal health.
Note that if you are supplementing with zinc, copper should be included in the supplement, as zinc uses up copper in the body. The optimal balance is a 15:1 ratio of zinc to copper.
Macular Degeneration Causes
AMD is a degenerative condition that harms central vision by damaging the macula, the part of the retina responsible for sharp, detailed sight. As AMD progresses, it can cause blurriness, dark or empty spots in the center of your vision, and difficulty recognizing faces, reading, or driving. In advanced cases, colors may appear less vibrant, and straight lines can look distorted, making everyday tasks much more challenging.20
Age-Related Macular Degeneration’s causes may be a combination of genetics, the effects of aging, and oxidative stress.21 Numerous studies suggest a positive association between lack of essential dietary micronutrients and the progression of AMD and other eye-related diseases.22 23
Note that AMD could be considered to be a form of “starvation of the retina”, where critical nutrients needed to maintain healthy vision are not available or are not effectively reaching the retina. This lack of essential nutrients, blood, and oxygen can result in both dry and wet AMD. In dry AMD, natural waste produced in the retina is not completely reabsorbed and eliminated, resulting in the slow build-up of waste on the retinal cells called “drusen”. As drusen build up, they cause a slow loss of vision by breaking down healthy retinal cells (photoreceptor cells) that sit beneath them.
In wet AMD, the body grows new, unwanted blood vessels in the retina to try to deliver more oxygen, blood, and nutrients to the back of the eye. These blood vessels are fragile and leak blood, which can lead to rapid vision loss. This also often can occur with diabetic patients, called “diabetic retinopathy.”
The typical treatment is injections of angiogenesis drugs such as Lucentis, Avastin, or Eylea, which essentially dry up the leaking blood vessels and allow the body to reabsorb the excess leakage.
The good news is that AMD, both wet and dry, has been shown to be very responsive to diet, exercise, and targeted supplementation.
